Workout

3300 meters	59:00
	
Warm Up (500) (10:00)	
300 choice, 100 kick, 100 drill on 10:00	
	
	
Set (500) (10:00)	
3 x 100 IM on 2:00 	
4 x 50 (25 fr/25 kick) on 1:00	
	
	
	
Set (1800) (30:00)	
5 x 100  on 1:30 	
...hold steady pace	
200 aerobic on 3:30	
5 x 100 on 1:40 	
…last 25 non-free	
...solid - controlled harder pace	
200 aerobic on 3:30	
	
	
Set (500) (9:10)	
10 x 50 choice on :55	
…25 stroke/25 EZ free	
	
	
Cool-down (200)	
200 EZ